Kodi mungachotse bwanji mbaliyi mu masabata awiri?

Mayi aliyense amayesetsa kukhala wangwiro ndipo, ngakhale ali ndi chiwerengero chochepa, nthawi zambiri samakhala ndi mafuta owonjezera pambali. Vutoli ndi lovuta kuthetsa, ndipo ngakhale kusewera masewera sangathe nthawi zonse kuthana nazo. Chifukwa chake chimadalira kuti masewera ambiri a masewera amayenera kugwira ntchito ndi miyendo, matako, chifuwa, mimba ndi m'chiuno (chiwerengero cha amuna amamvetsera kwambiri minofu ya khosi, kumapeto kwa nsapato ndi kumbuyo), ndipo malo osamalidwawo sakuyang'ana. Vuto lina ndilokuti minofu imeneyi imakhala yosasokonezeka m'moyo wa tsiku ndi tsiku, chifukwa cha zinthu zosasangalatsa zomwe zimaoneka mwamsanga m'chiuno. Chotsani mafuta kuchokera kumbaliyi patatha masabata awiri mutangotulutsa minofu kumalo amenewa. Zochita zomwe zingathandize pazinthu izi, zambiri. Zokwanira pa cholinga ichi cha aerobics, chomwe chimaphatikizapo kayendetsedwe ka pafupifupi mbali zonse za thupi, koma makalasiwa amafuna nthawi yaulere, osati aliyense.

Choyamba, iwo omwe sadziwa kuchotsa mbali, ndi bwino kusankha zovuta zomwe timaphunzira kusukulu: muyenera kuima molunjika ndi kumbuyo kwanu ndikuyika manja anu m'chiuno. Ndiye ife timayamba mosiyana kuti tiweramitse mmodzi, ndiye winayo.

Ulesi umasiyidwa m'mbuyomu, kuchita izi zigawo zosachepera mtima sizimveka. Choyenera, ndi malingaliro onse, chigoba chiyenera kukhala pafupi ndi chiuno ngati n'kotheka. Izi zimawoneka ngati zophweka, kuzichita sikophweka, makamaka kwa munthu wosakonzekera. Mukhoza kupeza mpumulo pang'ono pambuyo pa mapiri 15-20 kumbali iliyonse.

Phunziro lotsatira, muyenera kubwerera ku malo oyambirira kachiwiri: kumbuyo kuli kolunjika, mikono ili pamwamba. Ntchito yanu ndikutembenuzira thupi kumanzere ndi kulondola, kukakamiza minofu kuti ichepetse mochuluka.

Zochitika zonsezi ziyenera kuchitidwa bwino komanso pang'onopang'ono, popanda kupanga kayendedwe kadzidzidzi komwe kungawononge.

Ndiye mukhoza kupitilira ku zovuta zambiri.

Pankhaniyi, m'pofunika kukhalabe patsogolo pa miyendo ndi kumbuyo, nape ayenera kukhala pamlingo womwewo ndi msana. Mukhoza kupanga zovuta kwambiri, chifukwa cha ichi, komanso momwe mumang'amba thupi kuchokera pansi, muyenera kukweza miyendo ndi miyendo yanu, kuigwedeza pa mawondo anu, kupanga kayendedwe ka thupi.

Mukhozanso kuwonjezera katundu mwa kusalola miyendo ndi thupi kugwa pansi, kuti mimba ya m'mimba ikhale yolimbikitsidwa nthawi zonse. Zoonadi, poyamba zidzakhala zovuta kuti mukhale osamala, koma patatha masiku angapo akuphunzitsidwa zidzakhala zosavuta.

Anthu omwe akuganiza za kuchotsa mbaliyi m'masabata awiri adzalandira zotsatirazi zomwe zimayesetsa kulimbikitsa minofu yotsatira: muyenera kumanamizira kumanzere kwanu, kuika dzanja lanu lamanzere kumbuyo, ndikuyamba ntchentche ndi miyendo yanu. Pambuyo pa kayendetsedwe ka 30-40, mukhoza kusintha malo: khalani kumbali yanu yamanja ndipo mubwerezenso zochita zonse. Ntchitoyi ikhoza kukhala yothandiza kwambiri ngati simukulola kuti mwendo wanu ugwere mwamsanga, ndipo izi zimapangitsa kuti minofu ikhale yosasunthika nthawi zonse.

Kuthamangitsani mwatsatanetsatane kumathandiza masewera olimbitsa thupi monga masewera olimbitsa thupi. Muyenera kupachika pa projectile, mutatseka miyendo yanu ndikukweza mmwamba momwe mungathere mumodzi, ndiye kuti mumayesayesa kuti musasunthire thunthu.

Pofuna kuchotsa mwamsanga mafuta kuchokera kumbali, ndibwino kugwiritsa ntchito zipangizo zothandizira monga masewera olimbitsa thupi. Zidzakuthandizani kuchita masewera olimbitsa thupi komanso othandiza. Muyenera kukhala pa mpira ndikusandulika kumanzere ndi kumanja.

Ndiponso, pofuna kuchotsa mbali, mungagwiritse ntchito projectile ngati chipewa. Muyenera kukhala osachepera mphindi makumi 40 patsiku mukuchita nawo kuti mupeze zotsatira.

Kuwonjezera pa kuchita masewero olimbitsa thupi komanso kuchita masewero olimbitsa thupi, omwe sakudziwa momwe angatsitsire mbalizo amathandizidwa bwino ndi zakudya zamapadera, misala komanso zovala zamkati, zomwe zimachepetsa mafuta.